Deadlift and Hip Hinge

What is the hip hinge?
- The hinge is all about the hips. The objective is to load the hips, making the hinge different than the squat which is typically a more knee dominant movement.  An easy way to identify the difference is: Maximal Hip Flexion and Minimal Knee Flexion = Hinge.  Maximal Hip Flexion and Maximal Knee Flexion = Squat.

Squat----------------------------Hinge

Why should I care?
- Do you ever pick things up?  Would you like to know how to pick things up without hurting yourself? Then you should care.  The name deadlift sounds ominous to many, but it's simply lifting dead weight.  Get it? Take some time to master the hinge(see video below) before moving onto the deadlift.

Deadlift Cues
- Vertical Shins
- Weight in Heels
- Brace core
- Engage Lats (Pull the slack out)
- Finish by squeezing glutes at the top

Thats a basic checklist for the traditional deadlift, but it comes in many other flavors.  Master the basic version before attempting other variations.

Kettlebell Deadlift

Deadlift

Trap Bar Deadlift

Thoughts on the topic from people much smarter than myself.

- How to Hinge by Dean Somerset

- Setting Up for a Deadlift by Mike Robertson

- Improving your Deadlift by Bret Contreras

- I heard deadlifts were bad for you... by Tony Gentilcore

Movement: Tier 1

Tier 1 Movements are the foundation of strength training.  Dedicate yourself to mastering these movements before moving on to their more advanced variations. Notice every movement is performed with a neutral spine.

Cardio 101

Sadly I have no idea where this class takes place and due to that I may never enjoy cardio the way this class does.  That being the case, I like to keep cardio goals simple and boil it down to the pursuit of 2 adaptations. 

#1 A Large Left Ventricle

For some, steady state cardio(30-90 minutes with approx. heart rate 120-150bpm) is a pleasure, but for the rest of us its a mind numbing purgatory. Why am I running? Am I going somewhere? Am I chasing something? Have I lost my mind? Regardless of your feelings toward the activity, it is necessary and the benefits of steady state cardio (increased ATP “muscle fuel” production, recovery rate, heart efficiency, etc.) are too significant to ignore.
   

The Goal: The heart doesn’t care how you cardio, the heart just wants you to get it beating 120-150 times a minute for 30-90 minutes. If you’re new to steady state, begin with a manageable goal of 15-20 minutes at 120-150 bpm and work your way up from there.  Keeping your heart rate in this range allows the most blood possible to enter the left ventricle, stretching it(aka making a bigger pump.) 

#2 A Thick Left Ventricle

The other side of the cardio coin thickens the left ventricle.  Protocols like HIIT(High Intensity Interval Training), HICT(High Intensity Continuous Training), Metabolic Conditioning, WODs, etc. require more explosive movements requiring the heart to pump more aggressively, which causes the heart muscle to hypertrophy(aka get swole.) 

The Goal: For the newcomer, I’d recommend HIIT.  The goal of HIIT is to transition between bouts of high intensity and light recovery work.  Again, the heart could care less how you do it, the heart just wants to get its swole on.  Hop on a bike, treadmill, rower, or grab a couple shake weights and give it all you’ve got for 10-15seconds and then slow it back down for 15-20seconds.  If you want a generic goal, try working up to two 10-15 minute bouts with 5-7minutes of recovery in between. 

HIIT Examples...

HICT Examples...

Initially it is best to stick to these simpler cardio protocols until you development the movement base necessary to perform more technique intensive exercises like you'll see in the CrossFit games. 

WOD Example...

Thoughts from people much smarter than myself
- You NEED Long Duration, Low Intensity Cardio - Mike Robertson(GREAT READ!)

Glute Bridge and Hip Extension

Our lives of leisure have weakened us, back pain is a billion dollar industry and I believe thats largely due to the fact that most peoples glutes are at best weak and at worst non functioning.  Sitting has stolen our BUTTS!

Our bodies are resourceful and will do whatever necessary to complete a physical task. Without the glute strength necessary to extend our hips, our bodies do their best to provide a similar movement.  Typically this comes in the form of lumbar extension, meaning our glutes can't extend the hip, so our spine extends instead.  Like this...

Deadlifts aren't dangerous. Your lack of technique is dangerous.

What is hip extension?
- Hip extension is the ability of the hips to move out of flexion (think seated) without causing the spine to deviate from neutral.  Basically its humping.

Why should I care?
- Extending the hips locks your body into an erect position.  Hip extension is the basis for all lower body lifts like the deadlift, squat, and hip thrust.

How do I do it well?
- Learn to extend your hips properly by performing the glue bridge.  If you feel this movement at the top in your butt or hamstrings, you've hit pay dirt. If you feel it in your low back, try to tuck your hips underneath you or it might be time for more dead bugs.

Cues and Examples
- Brace in a supine position
- Drive the floor away with your feet
- Squeeze glutes hard at the top

Deadbugs and Anti-Extension

Every exercise begins at our core (i.e. from shoulder to butt) and because of this it is imperative to master maintaining a neutral spine.  To do this we will start on the floor much like we did with bracing. The objective of our first core exercise, the dead bug, is to teach you how to resist extension of the lumbar spine.

What is extension?
- Extension occurs when the curve of the lumbar spine increases. Ideally if you're lying join the floor I should be able to get my fingers between your low back and the floor, but not my fist.

Why should I care?
- Extension itself is not inherently bad, but when done repeatedly it can place undue stress on the lumbar spine and lead to injury.

How do we train to prevent it?
- The first anti-extension exercise in our arsenal is the dead bug.  I realize this isn't the sexiest exercise in the world, but its simple and effective.

Cues
- Brace in the supine position
- Pressing low back into floor or rolled up towel under the back
- Reach long toward the ceiling
- Lower opposite arm and leg as far as possible w/o losing contact with floor or towel
- This exercise is about QUALITY. i.e. Limit all extraneous movement

You may also like...

Kolar Deadbug

Gray Cook Band(GC) Deadbug

Master this movement before moving onto Plank and Fallout variations...

Thoughts on the topic from people much smarter than myself.
- Band Resisted Deadbugs by Mike Robertson
- Ground Based Core Training by Mike Robertson

Core: Tier 1

Assuming you've mastered bracing, you're ready to add a little movement.  The word stability is key here.  Crunches, sit ups, ab shredding scissor kicks, these are all great exercises, assuming you already have a stable core, but if you don't you're likely reenforcing poor posture and bad mechanics.  Always build on a stable foundation.

The first movement, the "Deadbug", is an anti-extension exercise, meaning the goal is to prevent the lumbar spine from extending off the floor.  Remember that most movements are ideally performed with a neutral spine, with the intent being to spare the spine.  Our backs offer a great deal of flexibility, but if bent too far or too many times, they give way.

The second movement, the "Glute Bridge", is a hip extension movement, meaning the glutes contracted to press your hips up(i.e. the Humpty Hump.)  This is typically harder than people give it credit for and for good reason.  Most of us sit all day, effectively stretching our glutes for hours on end, making it difficult for them to contract effectively.  Chairs have made us a buttless lot, unable to extend our hips and using our backs as hips instead.

Focus on executing the movement to perfection and remain smooth and stable throughout.

Fundamentals: Neutral Spine and Bracing

As with any physical skill, be it artistic or athletic, there are fundamentals that provide a foundation for the activity.  Dribbling and shooting are vital to basketball, just as scales and music theory are vital to the pianist.  This is no different with exercise and before you begin anything, you'll need to know how to brace.

I'll define bracing as the contraction of core muscles(i.e. from shoulder to butt) around a neutral spine. Bracing is utilized in nearly every exercise we do, because ideal form is typically performed with a neutral spine. So, if I were to ask you to stop at any point in the exercise and I placed a PVC pipe along your back, it should make contact on the back of your head, between your shoulder blades, and just above your butt(as shown in the standing brace video.)

How do we brace? Start on the floor...

Now that we've got bracing from a supine position down, lets try it from standing.

Take some time to master bracing in both the supine and standing position.  Next we'll learn to move while maintaining a neutral spine.

Thoughts on the topic from people much smarter than myself.
- Mike Robertson

- What is the core made for? by Mike Robertson

- Balloon Theory: The Core by Chris Collins

- Tensing, Bracing, and Stiffening by Dean Somerset

Seriously, there guys are wicked smart. Read up!